Say No to Gluten - Chess Diet Rule 1

All Blunders Come From Gluten

A Mind–Body Lesson for Every Serious Chess Player

If you’ve ever stared at the board after a ridiculous move and wondered, “Why did I play that?”, let me give you a bold answer:

Because you ate the wrong thing.

Yes, I’m serious.
And no, this isn’t a diet lecture — it’s a performance upgrade.

The Hidden Enemy of Clarity

Gluten isn’t just a harmless ingredient floating in bread and biscuits. For many people, it creates inflammation, brain fog, slow thinking, and unpredictable energy crashes.

In chess, that’s the holy trinity of disaster.

• Your calculation slows down by half a second.
• Your working memory drops one layer.
• Your intuition gets covered in a thick fog.

Result?
Blunder. Blunder. Blunder.

Not because you’re weak.
Because your brain was fighting your food instead of the position.

Chess Is a Cognitive Sport — Treat Your Brain Like an Athlete

If a sprinter ate something that tightened their muscles, they wouldn’t blame their “bad running technique.”
They’d blame the food.

Chess players, however, love to blame themselves:
“I’m stupid.”
“I’m inconsistent.”
“I’m tilted.”

No. You’re just loading your brain with substances that sabotage clarity and precision.

Every move you calculate travels through the physical organ inside your skull.
That organ has fuel requirements. If you disrespect that, don’t expect clean moves.

Gluten = Fog. Clarity = Victory.

When students remove gluten for just seven days, they consistently report:

• Faster thinking
• Fewer blunders
• Higher stamina in long games
• More emotional stability
• Sharper tactical awareness

Why?
Because the brain is no longer inflamed.

You can’t expect a Ferrari engine to run well on contaminated fuel.
You can’t expect a chess mind to operate at peak performance on gluten-heavy junk.

The 60/30/10 Law: The Anti-Blunder Diet

My students follow a simple golden rule:

60% Fat – 30% Protein – 10% Carbs.

This is the diet of clarity.
This is the diet of sustained focus.
This is the diet that eliminates the #1 cause of blunders: unstable energy.

When your brain runs on clean fat and steady protein, it becomes:

• Calm
• Sharp
• Efficient
• Predictable

That is the foundation of good chess.

Chess Talent Is Real — But So Is Chemistry

You can have brilliant instincts, great pattern recognition, and years of training — but if your biology betrays you, your moves will betray you too.

Every time a player drops a piece for free, I don’t first ask: “What opening did you play?”

I ask: “What did you eat today?”

Because the blunder didn’t start on the chessboard.
It started on the plate.

Make the Choice

If you want to:

• reduce blunders
• increase rating
• win more tournaments
• think like a champion

…then the first move isn’t 1.e4 or 1.d4.

It’s saying no to gluten.

Your brain will thank you.
Your rating will prove it.

Crafted by Randy Alstone.

Stay Alstoned!